What are Low Key Load food comparisons?

Low Key Load food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160 vs Bongards Process American Swiss Slice 160 H 5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160	6.7	255	12.8	7.0	—	15.1	19.2
Bongards Pro... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Process American Swiss Slice 160 H 5#	3.7	357	7.1	3.6	—	28.6	17.9

Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160 vs Bongards Pasteurized Blended Yellow Cheddar Slice 160 P 5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160	6.7	255	12.8	7.0	—	15.1	19.2
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Yellow Cheddar Slice 160 P 5#	1.8	357	3.6	—	—	32.1	25.0

Bongards Low Moisture Part Skim Mozzarella Feather Shred 4/5# vs Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Low... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Low Moisture Part Skim Mozzarella Feather Shred 4/5#	3.7	286	7.1	3.6	—	21.4	25.0
Chef Mate Qu... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	9.7	177	8.1	1.6	—	12.9	6.5

Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160 vs Bongards Yellow Reduced Fat & Sodium Process American Slice 160 H 5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American, Slices, Yellow, 160	6.7	255	12.8	7.0	—	15.1	19.2
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat & Sodium Process American Slice 160 H 5#	3.7	250	7.1	3.6	—	14.3	25.0

Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb. vs Bongards Pasteurized Blended Yellow Cheddar Cheese Slice 160 P 4/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.	6.7	255	12.8	7.0	—	15.1	19.2
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Yellow Cheddar Cheese Slice 160 P 4/5#	1.8	357	3.6	—	—	32.1	25.0

Reduced Fat Cheese Sauce, Reduced Sodium vs Bongards Yellow Reduced Fat Cheddar Feather Shred 4/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • EAST SIDE ENTREES Reduced Fat Cheese Sauce, Reduced Sodium	5.7	175	5.3	3.5	—	12.3	12.3
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat Cheddar Feather Shred 4/5#	1.8	321	3.6	—	—	21.4	28.6

Bongards Low Moisture Part Skim Mozzarella Feather Shred 4/5# vs Reduced Fat Cheese Sauce, Reduced Sodium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Low... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Low Moisture Part Skim Mozzarella Feather Shred 4/5#	3.7	286	7.1	3.6	—	21.4	25.0
Reduced Fat ... Food 2 Food 2 • EAST SIDE ENTREES Reduced Fat Cheese Sauce, Reduced Sodium	5.7	175	5.3	3.5	—	12.3	12.3

Bongards White Process American Loaf 5# vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Whi... Food 1 Food 1 • BONGARDS CREAMERIES Bongards White Process American Loaf 5#	1.8	393	3.6	3.6	—	32.1	21.4
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	6.6	254	12.6	7.0	—	15.0	19.1

Land O Lakes Reduced Fat American, Slices, Yellow, 160 vs Bongards Mozzarella/Provolone Feather Shred 5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes Reduced Fat American, Slices, Yellow, 160	6.8	255	13.0	7.0	—	15.0	19.1
Bongards Moz... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Mozzarella/Provolone Feather Shred 5#	1.8	321	3.6	—	—	25.0	25.0

Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb. vs Bongards Monterey Jack And Cheddar Fancy Shred 4/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.	6.7	255	12.8	7.0	—	15.1	19.2
Bongards Mon... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Monterey Jack And Cheddar Fancy Shred 4/5#	1.8	393	3.6	—	—	32.1	25.0

Bongards Yellow Reduced Fat Cheddar Feather Shred 5# vs Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Yel... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat Cheddar Feather Shred 5#	1.8	321	3.6	—	—	21.4	28.6
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.	6.7	255	12.8	7.0	—	15.1	19.2

Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160 vs Bongards Sharp Yellow Cheddar Feather Shred 5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160	6.6	254	12.6	7.0	—	15.0	19.1
Bongards Sha... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Sharp Yellow Cheddar Feather Shred 5#	1.8	393	3.6	—	—	32.1	21.4

White Queso Cheese Sauce Shelf Stable Can, 6 Lb 10 Oz vs Bongards Yellow Reduced Fat & Sodium Process American Hoagie Slice 486 8/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Queso ... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. White Queso Cheese Sauce Shelf Stable Can, 6 Lb 10 Oz	7.8	159	6.4	—	—	12.7	3.2
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Reduced Fat & Sodium Process American Hoagie Slice 486 8/5#	3.7	286	7.1	3.6	—	21.4	25.0

Reduced Fat Nacho Cheese Sauce, Reduced Sodium vs Bongards Low Moisture Part Skim Mozzarella Feather Shred 6/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Reduced Fat ... Food 1 Food 1 • EAST SIDE ENTREES Reduced Fat Nacho Cheese Sauce, Reduced Sodium	5.7	175	5.3	3.5	—	12.3	12.3
Bongards Low... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Low Moisture Part Skim Mozzarella Feather Shred 6/5#	3.7	286	7.1	3.6	—	21.4	25.0

Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb. vs Reduced Fat Cheese Sauce, Reduced Sodium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 25% Rs, 50% Rf American,160 Slices, Yellow, 5 Lb.	6.7	255	12.8	7.0	—	15.1	19.2
Reduced Fat ... Food 2 Food 2 • EAST SIDE ENTREES Reduced Fat Cheese Sauce, Reduced Sodium	5.7	175	5.3	3.5	—	12.3	12.3

Bongards Yellow Cheddar Shred 400/1 Oz vs Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Yel... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Yellow Cheddar Shred 400/1 Oz	1.8	393	3.6	—	—	32.1	25.0
Chef Mate Qu... Food 2 Food 2 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	9.7	177	8.1	1.6	—	12.9	6.5

Bongards Pasteurized Blended Yellow Cheddar Slice 160 P 5# vs Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bongards Pas... Food 1 Food 1 • BONGARDS CREAMERIES Bongards Pasteurized Blended Yellow Cheddar Slice 160 P 5#	1.8	357	3.6	—	—	32.1	25.0
Land O Lakes... Food 2 Food 2 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	6.6	254	12.6	7.0	—	15.0	19.1

Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can vs Bongards Yellow Process American Slice 160 V 6/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Mate Qu... Food 1 Food 1 • SOCIÉTÉ DES PRODUITS NESTLÉ S.A. Chef Mate Que Bueno! Nacho Cheese Sauce Club Pack, 6 Lb 6 Oz Can	9.7	177	8.1	1.6	—	12.9	6.5
Bongards Yel... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Yellow Process American Slice 160 V 6/5#	3.7	357	7.1	3.6	—	32.1	17.9

Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb. vs Bongards Pasteurized Blended Pepper Jack Cheese Slice 160 P 4/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Land O Lakes... Food 1 Food 1 • LAND O'LAKES Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,160 Slices, Yellow, 5 Lb.	6.6	254	12.6	7.0	—	15.0	19.1
Bongards Pas... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Pasteurized Blended Pepper Jack Cheese Slice 160 P 4/5#	1.8	357	3.6	—	—	28.6	21.4

Cheddar Cheese Sauce Clean Label 6/5# 30# vs Bongards Process Jalapeno American Slices 120 H 4/5#

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Chee... Food 1 Food 1 • JTM FOOD GROUP Cheddar Cheese Sauce Clean Label 6/5# 30#	4.2	226	4.2	1.6	—	16.6	12.8
Bongards Pro... Food 2 Food 2 • BONGARDS CREAMERIES Bongards Process Jalapeno American Slices 120 H 4/5#	1.8	368	5.3	5.3	—	31.6	15.8

Low Key Load Food Comparisons For Diabetics